Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts no Peanuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Roasted Cashews	Recommended Dietary Allowance
Energy	21.2% 615kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	17.3% 69μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	10.6% 106mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	247% 2.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32% 2.57mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64% 449mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Mixed Nuts no Peanuts versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Mixed Nuts no Peanuts vs Roasted Cashews:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 2.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Cashews provide similar amounts of Vitamin B9 per 100 grams.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Mixed Nuts no Peanuts vs Roasted Cashews:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 2.4 times more Calcium and 1.9 times more Manganese than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2.3 times more Iron than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Cashews contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Mixed Nuts no Peanuts have 1.2 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 1.8 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.5 times more Carbohydrate than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Roasted Cashews offer comparable quantities of Energy, Saturated Fat and Protein per 100 grams.